Nutrition.
Rebuild your body from the inside out.
Nutrition is strategy, not restriction
Nutrition shapes everything.
It influences mood, energy, performance, and longevity. It’s how you rebuild from the inside out, through chemistry, rhythm, and consistency.
Working with James from Better Atlas means learning how to eat in alignment with your goals and physiology.
Not less food, but smarter food.
Not quick fixes, but lasting balance.
The Better Atlas Method for Nutrition
Awareness
Understand what, when, and why you eat. Awareness turns unconscious choices into deliberate action.
Alignment
Match your nutrition with your training, sleep, and stress. Alignment creates energy stability, hormonal balance, and consistency.
Adaptation
Your body changes; your plan should too. We adjust macros, timing, and habits based on progress and biofeedback — never static, always evolving.
The Nutrition Framework
1. Assessment
Baseline data: weight, measurements, sleep, stress, digestion, and food patterns.
2. Calculation
Determine your calorie targets, macro ratios, and nutrient timing based on metabolism and goals.
3. Implementation
Structured meal rhythm and supplement stack to support training and recovery.
4. Adaptation
Weekly check-ins, feedback loops, and progressive recalibration to maintain progress.
What You Can Expect
Visible body change within weeks — less fat, more shape
Calm, consistent energy instead of highs and crashes
Stronger digestion, deeper sleep, faster recovery
Freedom from dieting — clarity and control that last
THE BETTER ATLAS 2000 KCAL DAY ON A PLATE
A real-world example of the Atlas Haus Nutrition Framework in action — built for body recomposition, hormonal balance, and longevity. Caloric target ≈ 2000 kcal (moderate deficit) | Protein ≈ 2.0–2.2 g/kg | Carbs/fats adjusted to training load.
| Time | Routine | Purpose | Notes |
|---|---|---|---|
| Upon Waking | L-Glutamine (5–10 g) + Probiotic | Gut repair & absorption | Empty stomach — 15 min before anything else |
| +15 min Later | Electrolytes (potassium, magnesium, pinch of sea salt) + espresso | Hydration & adrenal support | Replenish fluids before cardio |
| 6:00–7:00 AM | 60-min fasted Zone 2 walk | Fat oxidation & mitochondrial efficiency | Optional — supports insulin sensitivity (not required for fat loss) |
| 7:30 AM Breakfast (~500 kcal) | 2 eggs on sourdough, peppers, zucchini, tomato, ½ avocado + herbs | Protein, fiber, healthy fats, micronutrients | Add: Multivitamin, Omega-3, Vit D3 + K2, L-Carnitine, CoQ10 (with fats for absorption) |
| ~9:00 AM (75 min post-breakfast) | ½ banana, 1 scoop whey isolate, 0 % Greek yogurt, water + ice | Pre-lift glycogen top-up & leucine threshold | Low fat for faster digestion |
| 9:30–10:30 AM | Strength training (EAA + electrolytes intra-workout) | Stimulate hypertrophy & maintain hydration | Optional caffeine if not taken earlier |
| 11:00 AM – Lunch (~550 kcal) | 200 g chicken breast, 150 g potatoes or rice, broccoli, carrots | Glycogen replenishment & muscle recovery | Post-training refuel; total daily carbs > timing for fat loss |
| 1:30 PM – Snack (~250 kcal) | 2 Brazil nuts, seaweed snacks, 2nd multivitamin + Omega-3, herbal tea or last coffee (2 PM cutoff) | Micronutrient top-up & antioxidant support | Iodine in seaweed varies — ensure your multivitamin covers it |
| 6:00 PM – Dinner (~600 kcal) | Fish, seafood, or lean beef/chicken with fibrous vegetables; add rice/potatoes if carb-depleted | Protein recovery, glycogen balance, omega-3 fats | Rotate proteins for nutrient diversity |
| 8:00 PM | Herbal tea | Nervous-system down-regulation | No caffeine after 2 PM improves sleep quality |
| 8:30–9:00 PM | Ashwagandha, Magnesium Glycinate, Glycine, Apigenin | Sleep quality & cortisol control | 2 hrs after last water; 3 hrs after food for digestion & GH release |
| Category | Target / Range | Purpose |
|---|---|---|
| Calories | ≈ 2000 kcal | Moderate deficit for fat loss without performance drop |
| Protein | 160 – 180 g (2.0–2.2 g/kg) | Lean mass retention & satiety |
| Carbohydrates | 180 – 200 g | Fuel for training & recovery |
| Fats | 60 – 70 g | Hormonal support & joint function |
| Fiber | 25 – 35 g | Digestive health & glycemic control |
Scientific Basis:
• Fasted Zone 2 training supports mitochondrial efficiency (Achten & Jeukendrup 2004).
• Protein every 3–4 hrs maximizes MPS (Areta et al. 2013).
• Fats away from training aid digestion (Ivy 2004).
• Evening 2–3 hr fast pre-sleep improves GH release (Van Cauter 2008).
• Micronutrient stack (Omega-3, Vit D3 + K2, CoQ10) supports hormonal & cardiac health (Calder 2018).
Disclaimer: This plan is a real example from a trained adult male (~84 kg) focused on recomposition. Individual needs vary by training load, sleep, stress, and metabolic rate. For educational use only — not medical advice. All supplements referenced are third-party tested and intended to complement balanced nutrition and recovery.
Supplementation
The Better Atlas Supplement Protocol
Evidence-based supplementation designed to support performance, recovery, and longevity.
Food comes first. Supplements refine what nutrition and lifestyle can’t fully cover.
Purpose
Supplements should close gaps, not compensate for poor habits.
Every product in the Better Atlas protocol is chosen for a specific reason — improving recovery, supporting hormone balance, stabilizing energy, and protecting long-term health.
We don’t stack everything at once. We time what matters most when it has the greatest impact..
Why Timing Matters
The timing of supplementation is as important as the choice itself.
Morning supports energy and micronutrient status.
Pre- and intra-workout dosing enhances strength, hydration, and endurance.
Evening stacks target sleep quality and hormonal restoration.
This rhythm reduces guesswork — every supplement has a purpose and a window of action.
My Personal Supplement Protocol as an example
| Time | Purpose | Supplements | Notes |
|---|---|---|---|
| Upon Waking | Gut repair & absorption | Probiotic, L-Glutamine (5–10 g) | Empty stomach, 15 min before anything else |
| +15 min Later | Hydration & electrolyte balance | Electrolytes (potassium, magnesium, pinch of sea salt) | Sip before caffeine |
| Morning (with breakfast & fats) | Micronutrient & mitochondrial support | Multivitamin, Omega-3, Vitamin D3 + K2, L-Carnitine, CoQ10 | Take with fats for absorption |
| Pre-Workout | Energy & focus | Caffeine (espresso or pre-workout coffee) | 30 min before training |
| Intra-Workout | Hydration & amino support | EAAs (in water) | Sip throughout training |
| Post-Workout | Recovery & muscle synthesis | Whey Isolate, Creatine (5 g) | Immediately after training |
| Afternoon | Micronutrient top-up | Second dose Multivitamin, Omega-3, (Vit D3 + K2 if no sun) | With food |
| Evening (early) | Stress reduction & recovery | Ashwagandha (KSM-66) | After dinner or at sunset |
| Before Bed | Sleep & nervous-system repair | Magnesium Glycinate, Glycine, Apigenin | 45 min before sleep |